Was at work events all week this week. Resumed training yesterday
Saturday October 18, 2025
Leg Day
HS Calf Press
298x12
348x10
368x8
318x12
Deadlift
135x5
225x4
275x3
315x2
350x6 (bad sleep all week, drank with coworkers and poor nutrition. Will take this)
315x6
HS Leg Press
388x15,12
3 hours later (had errands to run)
Superset
Titan Fitness Leg Extension 95x20-22, 70x23
Rusted Lying Leg Curl 30x12, 20x12-15
Sunday October 19, 2025 (AM BW 163.4)
Back/Biceps
Wide Lat Pulldown (Icarian)
80x12
110x10
140x6 (machine felt off and rusted)
130x8
120x8-10
HS Low Row
98x10
188x8
278x5 (most ive done since coming back)
238x8
Wide Cable Row
160x6
130x8
100x15
Straight Arm Pulldown
150x6
135x6-8
120x8
110x8
100x8
90x8
80x8-12
(FST-7; 30-45 sec rest)
Old Preacher Curl
50x6
40x8
30x8-10
Alt DB Curl
35’s x6
30’s x6-8
Reverse BB Curl
50x12-15
50x10
40x12-15
Please say you did the whole session in jeans and a beater…
I did lol. My dad took me and the kids to outback for an early birthday lunch then took them for an hour to the store while i worked out. I didnt have time to go home and change.
Monday October 20, 2025
Push Day
Incline Smith Press
25x10
115x8
165x5
205x3
225x2
205x4
185x6
(1:30 rest; just felt recovered more than usual between sets so cut rest short for the heavy movement but i only got 90 mins of sleep last night)
PF Lying Chest Press
100x10
190x8
240x6
210x7
(2 mins rest)
PF Pec Dec
162.5 x8
142.5 x8
122.5 x8
102.5 x8
82.5 x8
(30 sec rest)
Push-up
BWx25,16
(45 sec rest)
DB Side Lateral
40’s x10 (PR)
30’s x10
20’s x12
15’s x12
(45-60 sec rest)
One Arm Pushdown
30x8
20x10
10x15
Incline DB Tri Ext
25’s x8
20’s x8-12
V-up
BWx20,15
Face Pull
60x15
50x15
40x15
Tuesday October 21, 2025
Leg Day (Quad Focus)
HS Calf Press
208 x12
298 x10
388 x10
438 x10
478 x8
458 x10
418x10
HS Leg Press
388x10
478x8
568x6
618x10
528x10
438x10
PF Leg Extension
135x12
105x12
75x12
PF Seated Leg Curl
70x8
100x5
80x5
60x5
(30-60 sec rest)
Geez realized i missed logging the last 3 workouts. Works been crazy and i slept 1-4 hours a night until the other day so i was training 10pm to 12am timeframe. I regained 6 lbs back to 169 so I PSMF’ed today. And will for another few days if I can sustain it. Entering my last few workouts next.
Wednesday October 22, 2025
Pull Day
Wide Lat Pulldown
85x12
115x10
145x8
175x6
160x6
PF Lat Row
145x8
135x8
125x10
115x10
Cable Row
130x8
100x8
HS Lat Pulldown
150x8
120x12
Cable Curl
50x10
80x8
110x6
Express Preacher Curl
75x12
65x12
Hammer Curl
40’s x8
35’s x8
25’s x12
Thursday October 23, 2025
Push Day + Abs
Seated Military Press
45x10
95x8
125x5
145x5
135x6
Paused Close Grip Bench Press
45x10
135x8
185x5
225x3
255x1
265x2
225x9 (TnG)
Body Master Pec Dec
150x6
120x8
90x10
Incline Cable Fly
40x10
60x6
50x8
45x8
(1 min rest)
Cybex Side Lateral
90x7
70x8
50x10
40x10
(1 min rest)
Flex Rear Delt Fly
150x10
120x10
90x12
(30-45 sec rest)
Machine OH Extension
70x10
60x10
50x10
(1 min rest)
Straight Bar Pushdown
50x8
40x10
30x12
(30-45 sec rest)
Free Motion Cable Crunch
60x10
45x25
Saturday October 25, 2025
Leg Day (Glute/Ham Focus)
Cybex Standing Calf Raise
80x10
120x8
160x6
100x8
TK Seated Calf Raise
90x6
70x8
45x10
Cybex Seated Leg Curl
70x10
95x8
120x8
100x8
Deadlift
135x5
225x3
315x1
365x5
315x5
Bodymaster Unilateral Leg Curl
45x12
35x12
Body Master Leg Extension
170x8
130x8
100x10
Superset
Lunges 25’s x10 per leg, BWx10 per leg
BW Squat x15,10
Sauna 6 mins
Sunday October 26, 2025 (AM BW 161.3; geez PSMF FTW but Im super flat and depleted)
Pull Day
HS Lat Pulldown
91x10
141x8
181x6
231x5
201x6
Wide Grip Lat Pulldown
160x6
130x8
100x12
Body Master Chest Sup T-Bar Row (this one was a lot wobblier than any other than ive used so it was harder)
45 + Machine x8
90 + Machine x6
115 + Machine x5
100 + Machine x6
One Arm Cable Row
85x6
60x8
Straight Arm Pulldown
150x4 (completely depleted so a lot harder!
120x5
90x8
60x12
(30-45 sec rest)
Snatch Grip Smith Shrugs
115x12
205x10
255x8
(Best contraction for traps. Will keep these in)
Straight BB Curl
50x8
70x6
90x6
Seated DB Curl
40’s x6
30’s x8
Face Away Cable Curl
60x8
50x8
40x8
(45-75 sec rest)
Free Motion Crunch
70x8
60x15
Body Masters Crunch
50x8 after 20 lbs was too light
45x8
Leg Raise
BW 2x25
Pre workout shot
Monday October 27, 2025
Push Day
Incline Smith Press
25x10
115x8
165x6
185x4
205x5
195x5
185x5
Flat DB Press
75’s x12,8
High to Low Cable Fly
85x6
65x8
45x10
(1 min rest)
PF Cable Side Lateral
22.5 x8
17.5 x8
12.5 x12
Face Pull
50x18
40x18
(1 min rest)
Rope Pushdown
60x8
50x8
40x10
30x10
20x10
(30-45 sec rest)
Tuesday October 28, 2025
Leg Day (Quad Focus)
PF Calf Press
185x10
225x8
275x8
250x8
200x8
HS Leg Press
388x10
528x8
658x5
568x6
478x10
PF Leg Extension
100x15
80x15
60x15
PF Seated Leg Curl
100x6
80x6
60x8
Morning 6 pack upon waking. Leanest I have been in 2 years.
Wednesday October 29, 2025
Pull Day
Wide Lat Pulldown
100x10
130x8
160x7
145x8
130x8
PF Seated Lat Row
160x8
135x10
110x15
Wide Neutral Cable Row
145x6
100x10
Straight Arm Pulldown
80x4
50x10
(30-45 sec rest)
PF Preacher Curl
100x8
80x8
60x8
(45 sec rest)
Incline DB Curl
40’s x4
30’s x6
Reverse BB Curl
40x12
30x25
(30 sec rest)
PF 360 Express Crunch
100x12
80x12
70x12
(30-45 sec rest)
Thursday October 30, 2025
Push Day
Flat DB Bench
50’s x10
65’s x8
80’s x6
100’s x8 (tied old PR)
Lever Incline Chest Press
90 + Machine x8
180 + Machine x8
270 + Machine x8
320 + Machine x6
300 + Machine x6
(Rest 1:30)
High to Low Cable Fly
70x8
50x8
40x12
(Rest 45 sec)
DB Side Lateral
40’s x8
30’s x10
20’s x12
(Rest 45-60 sec)
Atlantis Rear Delt Fly
165x12
135x12
105x12
Cable EZ Bar Seated OH Ext
70x6
60x8
50x8
(30-45 sec rest)
Cross Body Pushdown
40x6
35x6
Sauna 6 mins
looking good
Thanks dude
Saturday November 1, 2025 (AM BW 156.4; holy smokes)
Leg Day
Deadlift
135x8
225x5
315x3
365x1
405x6 (TnG; probably around a PR for beltless)
315x13 (TnG PR)
Cybex Squat Press
3pps x10
5pps x10
4pps x10
Unilateral Leg Curl
50x6
40x8
Standing Calf Raise
140x6
100x8
Sauna 2:45
Wheels!
Thank you! 
